Prevent UTI: Learn How to Keep Urinary Tract Infections at Bay

Woman eating probiotic yoghurt to prevent utis.

To prevent urinary tract infections (UTIs), it’s important to stay hydrated, practise good hygiene, and urinate regularly, especially before and after sexual activity. Avoiding irritants like scented soaps and bubble baths and incorporating cranberry products may also help prevent bacteria from adhering to the urinary tract.


Urinary tract infections can be more than just a nuisance; they can significantly impact your daily life and health. This in-depth guide is designed to help you navigate UTIs and arm you with the knowledge to prevent them. From exploring the common causes and symptoms of UTIs to uncovering effective prevention techniques and home remedies, we provide a thorough overview of everything you need to know to maintain a healthy urinary tract. 

Understanding UTIs

A urinary tract infection (UTI ) is an infection that can occur in any part of the urinary system, including the kidneys, ureters, bladder, and urethra, although most infections involve the lower urinary tract — the bladder and the urethra. Women are at a higher risk of developing a UTI than men, mainly due to their shorter urethra. If you’re wondering, “Can men get a UTI?” – they can; it’s just not as common.

The primary cause of UTIs is the entry of bacteria, usually Escherichia coli (E. coli), into the urinary tract through the urethra, where they multiply in the bladder. Symptoms of a UTI can include a strong, persistent urge to urinate, a burning sensation when urinating, passing frequent, small amounts of urine, urine that appears cloudy, strong-smelling urine, and pelvic pain in women.

Understanding UTIs is crucial for effective prevention and treatment. Early detection and appropriate medical intervention can prevent complications such as kidney infections, which can be serious and potentially lead to long-term damage.

Common Causes of UTIs

Common causes of urinary tract infections include:

Bacterial Invasion

The most common cause of bladder infections is the entry of bacteria, typically Escherichia coli (E. coli), into the urinary tract through the urethra. These bacteria normally live in the bowel (colon) and around the anus.

Sexual Activity

Sexual intercourse can introduce bacteria into the urinary tract, making it a common trigger for UTIs, especially in women.

Female Anatomy

Women are more prone to UTIs due to their shorter urethra, which reduces the distance bacteria must travel to reach the bladder.

Urinary Retention

Incomplete emptying of the bladder can lead to bladder infection or UTI, as urine left in the bladder can be a breeding ground for bacteria. 

Urinary Tract Abnormalities

Congenital abnormalities or structural issues in the urinary tract can obstruct urine flow, increasing the risk of UTIs.

Blockages in the Urinary Tract

Kidney stones or an enlarged prostate can trap urine in the bladder, increasing the risk of infection.

Suppressed Immune System

Individuals with weakened immune systems are more susceptible to infections, including UTIs.

Use of Certain Types of Birth Control

Diaphragms and spermicidal agents can contribute to bacterial growth. Oral contraceptives may be a better option.

Menopause

What is menopause? It’s the natural biological process marking the end of a woman’s menstrual cycle, usually occurring in middle age. Postmenopausal women have a higher risk of UTIs due to a decrease in circulating oestrogen, leading to changes in the urinary tract that make it more susceptible to infection.

Understanding these common causes can help in taking preventive measures against UTIs.

A couple engaging in sexual activity.

Practising Good Hygiene

Practising good hygiene is essential in preventing urinary tract infections. Here are some key hygiene practices:

Proper Cleaning

Always wipe from front to back after using the toilet. This prevents the spread of bacteria from the anal area to the urethra.

Urinate After Intercourse

Urinating soon after sexual activity helps flush out bacteria that may have entered the urethra during intercourse.

Stay Hydrated

Drink plenty of fluids, especially water, as they help dilute urine and ensure that you’ll urinate more frequently, allowing bacteria to be flushed from the urinary tract before an infection can begin.

Avoid Irritating Feminine Products

Skip douches, powders, and scented products in the genital area, as they can irritate the urethra.

Wear Cotton Underwear and Loose Clothing

This helps keep the area around the urethra dry. Moist environments can promote bacterial growth.

Bathroom Habits

Don’t hold urine for long periods. Go to the bathroom when you first feel the urge, as holding urine can cause a buildup of bacteria.

Clean Before and After Sex

Washing the genital and anal areas before and after sexual activity can reduce the risk of transferring bacteria to the urethra.

Choose the Right Birth Control

If you’re prone to recurrent UTIs, consider alternatives to diaphragms or spermicides, which can increase bacteria growth.

Following these hygiene practices can significantly reduce the risk of developing a urinary tract infection.

The Role of Hydration

Hydration plays a crucial role in preventing and managing urinary tract infections. Adequate fluid intake, especially water, is key for several reasons:

Flushes Out Bacteria

Drinking plenty of fluids increases the rate at which urine is produced and excreted. Frequent urination helps flush bacteria from the urinary tract, preventing them from settling and causing an infection.

Dilutes Urine

Proper hydration dilutes the urine. Diluted urine is less likely to irritate the lining of the urinary tract, which can be a factor in UTI development.

Reduces Concentration of Urinary Irritants

Adequate fluid intake ensures that substances that irritate the bladder, such as minerals and salts, are less concentrated in the urine.

Supports Overall Urinary Health

Consistent and sufficient water intake supports the health of the kidneys and the entire urinary system, as it helps in the regular and efficient removal of waste from the body.

For most individuals, drinking sufficient water means consuming enough so they feel thirsty infrequently, and their urine is light in colour. The specific amount can vary based on body size, activity level, climate, and other health factors. Aiming for around eight glasses (about 2 litres) of water daily is a good rule of thumb, but needs may vary. 

A woman staying hydrated to prevent urinary tract infections.

Diet and UTI Prevention

Diet plays a significant role in preventing and managing urinary tract infections. Here’s an overview of dietary considerations for UTI prevention, including foods to avoid:

Foods to Include for UTI Prevention:

  • Drinking Cranberry Juice: Known for its infection-fighting properties, cranberries can prevent bacteria from adhering to the urinary tract walls.

  • Blueberries: Like cranberries, blueberries contain substances that inhibit bacteria from binding to bladder tissue.

  • Probiotics: Found in yoghurt and fermented foods, probiotics, especially Lactobacillus strains, can promote healthy bacteria in the gut and may reduce UTI risk factors.

  • High-Fibre Foods: Whole grains, legumes, fruits, and vegetables can help keep the bowel regular, preventing constipation and reducing UTI risk.

  • Vitamin C-Rich Foods: Oranges, grapefruits, kiwifruit, and strawberries boost the immune system and can increase urine acidity, making it less hospitable for bacteria.

Foods to Avoid with a UTI:

  • Caffeine: Found in coffee, tea, chocolate, and some sodas, caffeine can irritate the bladder and exacerbate UTI symptoms.

  • Alcohol: It can irritate the bladder and potentially delay recovery from an infection.

  • Spicy Foods: These can irritate the bladder, worsening UTI symptoms.

  • Acidic Foods: Tomatoes and citrus fruits can irritate the bladder, especially if you’re currently experiencing a UTI.

  • Artificial Sweeteners: Some studies suggest they might irritate the bladder and worsen UTI symptoms.

  • Dairy Products: While not universally problematic, some people find that dairy products can exacerbate UTI symptoms.

Adopting a diet that supports urinary health and being mindful of foods to avoid can be a key strategy in preventing and managing UTIs. It’s important to remember that individual responses to different foods can vary, so paying attention to how your body reacts to certain dietary changes is important.

Natural Remedies for UTIs

Natural remedies can be a complementary approach to the prevention and, to some extent, the management of urinary tract infections. However, it’s important to remember that while these remedies can help alleviate symptoms or reduce the risk of infection, they should not replace medical treatment, especially in severe or recurrent UTIs. Here are some commonly used natural remedies:

  • Cranberry Juice or Cranberry Supplements: Cranberries contain substances that can prevent E. coli bacteria from adhering to the lining of the urinary tract. Drinking unsweetened cranberry juice or taking cranberry supplements can help reduce the risk of UTIs.

  • Probiotics: Found in fermented foods like yoghurt, kefir, and sauerkraut, as well as in supplements, probiotics can promote a healthy balance of bacteria in the gut, which may indirectly protect against UTIs.

  • Vitamin C: High doses of vitamin C may increase urine acidity, creating a less favourable environment for bacteria growth.

  • D-Mannose: This sugar, found in cranberries and other fruits, may prevent certain types of bacteria from sticking to the walls of the urinary tract.

  • Garlic: Known for its antimicrobial properties, garlic may help fight bacteria and boost the immune system.

  • Herbal Remedies: Herbs like Uva Ursi (bearberry leaf), Goldenseal, and Horsetail have been used traditionally for urinary health, but their effectiveness and safety can vary.

  • Adequate Hygiene: Proper hygiene practices, such as wiping from front to back and urinating after intercourse, are essential in preventing UTIs.

  • Avoid Irritants: Reducing bladder irritants like caffeine, alcohol, spicy food, nicotine (yes, that could mean quitting smoking), and artificial sweeteners can help manage UTI symptoms.

While natural remedies can be helpful, they are not a substitute for professional medical advice or treatment. If you suspect a UTI, especially if you experience symptoms like severe pain, fever, or blood in your urine, it’s essential to consult a healthcare provider.

A bowl of cranberries.

Recognising UTI Symptoms

UTIs can affect different parts of the urinary system, including the bladder (cystitis), urethra (urethritis), or kidneys (pyelonephritis), each with its distinct set of symptoms. Common signs of a UTI involving the lower urinary tract (bladder and urethra) include a strong, persistent urge to urinate, a burning sensation during urination, passing frequent, small amounts of urine, urine that appears cloudy, red, bright pink, or cola-coloured — a sign of blood in the urine, strong-smelling urine, and pelvic pain in women, especially in the centre of the pelvis and around the area of the pubic bone.

In cases where the UTI has spread to the kidneys, symptoms can be more severe and may include upper back and side pain, high fever, shaking and chills, nausea, and vomiting. It’s important to note that UTIs in older people and very young children might not always present typical symptoms. Older adults, for example, may experience confusion or delirium as a sign of a UTI. It’s essential to seek medical attention if you experience symptoms of a UTI, especially if they’re accompanied by fever or pain in the back, as this could indicate a kidney infection, which is more serious and requires prompt treatment.

How long does a UTI last? Typically, a UTI lasts about 2-3 days after starting treatment with antibiotics, but symptoms can persist for up to a week or more in some cases. Without treatment, the duration can vary greatly and may lead to more serious complications.

When To Seek Medical Help

If you’re experiencing symptoms such as a persistent urge to urinate, a burning sensation during urination, cloudy or strong-smelling urine, or pelvic pain, it’s important to consider these as potential signs of a urinary tract infection. Early recognition and treatment are key to preventing complications. 

Take charge of your urinary tract health today. Start your hub.health consultation for UTI treatment delivered to your door.

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